Sunday June 19th

– Midday 3.0 from 10:30am-2:00pm

WOD

“JT”
21.15.9
Strict HSPU
Strict Ring Dips
Push Ups

*Pack
21.15.9
Strict DB Press
Strict Ring Dips
Push Ups
*Pup
15.12.9
Strict DB Press
P-Bar Dips
Push Ups

STRENGTH

L1: Do the Class.

L2: Self led Warm-Up.
A. Every 2 minutes x 5 sets
Hang Snatch (ATK)
*Set 1 @ 55% x 2
*Set 2 @ 60% x 2
*Set 3-5 @ 65% x 2

B. Every 2 minutes x 5 sets
Shoulder Press x 5
*Build to a 5RM for the Day.

C. 3 sets of:
Wtd Dip x 5 reps
Rest 30 seconds
Snatch Bentover Row x 10
Rest 90 seconds
*60% of 1RM Snatch

L3: Self led Warm-Up.
A. Every 2 minutes x 5 sets
Hang Snatch (ATK)
*Set 1 @ 60% x 2
*Set 2 @ 65% x 2
*Set 3-5 @ 70% x 2

B. Every 2 minutes x 5 sets
Shoulder Press x 5
*Build to a 5RM for the Day.

C. 4 sets of:
Wtd Dip x 5 reps
Rest 30 seconds
Snatch Bentover Row x 10
Rest 90 seconds
*60% of 1RM Snatch

2-A-DAY

L2:
AMRAP in 20-25 minutes
17 Power Cleans (115/85)
55 Squats
400m Plate run (35/25)

L3:
AMRAP in 30 minutes
17 Power Cleans (135/95)
75 Squats
400m Plate run (45/25)

*After your Squats, Unload the barbell and carry one plate 200m. Retrieve the second plate, carry it 200m reload the barbell for the next round.

 

Saturday June 18th

– Midday 3.0 from 9:00am-11:30am
– No #CDP

WOD

AMRAP in 30 minutes:
17 Power Cleans (135/95)
75 Squats
400m Plate run (45/25)

*After your Squats, Unload the barbell and carry one
plate 200m. Retrieve the second plate, carry it 200m
reload the barbell for the next round.

*Pack
AMRAP in 20-25 minutes
17 Power Cleans (115/85)
55 Squats
400m Plate run (35/25)
*Pup
AMRAP in 20 minutes
17 Power Cleans (95/65)
35 Squats
400m Plate run (25/15)

STRENGTH

L1: Class Warm Up.
A. 4 sets of:
Front Squat
*Set 1 x 3 @ 5 RPE
*Set 2 x 3 @ 6 RPE
*Set 3 x 3 @ 7 RPE
*Set 4 x 3 @ 8 RPE
Rest 2 minutes between

B. 3 rounds for time:
17 Power Cleans (95/65)
35 Squats
400m Plate run (25/15)

L2: Self led Warm-Up.
A. Every 2 minutes x 5 sets
Hang Clean (ATK) + Jerk
*Set 1 @ 55% x 2+1
*Set 2 @ 60% x 2+1
*Set 3-5 @ 65% x 2+1

B. Every 3 minutes x 4 sets
Front Squat x 3
Right into…
Back Squat x 3
*65% of 1RM Front Sq.

C. 4 sets of:
Clean Pulls x 3 reps
Rest 2 minutes
*Set 1-2 @ 85%
*Set 3-4 @ 90%

L3: Self led Warm-Up.
A. Every 2 minutes x 5 sets
Hang Clean (ATK) + Jerk
*Set 1 @ 60% x 2+2
*Set 2 @ 65% x 2+1
*Set 3-5 @ 70% x 2+1

B. Every 3 minutes x 4 sets
Front Squat x 3
Right into…
Back Squat x 4
*70% of 1RM Front Sq.

C. 4 sets of:
Clean Pulls x 3 reps
Rest 2 minutes
*Set 1-2 @ 90%
*Set 3-4 @ 95%

 2-A-DAY

Rest Day

Friday June 17th

– No Midday 3.0

WOD

For total Distance:
1 minute Max Row
– Rest 1 minute –
2 minutes Max Row
– Rest 2 minutes –
3 minutes Max Row
– Rest 3 minutes –
2 minutes Max Row
– Rest 2 minutes –
1 minute Max Row

*Score is your total meters rowed over all.

CashOut:
3 sets of:
30 second Plank Hold
10-20 Hollow Rocks
30 second Plank Hold
Rest 60-90 seconds

STRENGTH

L1: Do the Class.

L2: Self led Warm-Up.
A. EMOM x 6 minutes
Power Clean x 2
*70% of 1RM P.Clean

B. Every 90s x 4 sets
2 Push Press + 2 Push Jerk
*60% of your 1RM P.Jerk

C. 3 sets of:
20 DB Reps of…
Into Max Push Ups
* Set 1 DB Tate Press
* Set 2 DB Floor Press
* Set 3 DB Hammer Curls
Rest 90 seconds

L3: Self led Warm-Up.
A. EMOM x 8 minutes
Power Clean x 2
*75% of 1RM P.Clean

B. Every 90s x 5 sets
3 Push Press + 3 Push Jerk
*60% of your 3RM P.Jerk

C. 3 sets of:
30 DB Reps of…
Into Max Push Ups
* Set 1 DB Tate Press
* Set 2 DB Floor Press
* Set 3 DB Hammer Curls
Rest 90 seconds

2-A-DAY

3 sets of:
200m run
– Rest 2 minutes –

2 sets of:
400m run
– Rest 2 minutes –

1 set of:
800m run

L2 & L3

Wednesday June 15th

– Midday 3.0 from 10:30am-12:30pm

WOD

5 rounds of:
30 second AMRAP Deadlift (1.5 x BodyWeight)
Rest 30 seconds
30 second AMRAP Ring Dips
Rest 30 seconds

*Pack
4 rounds of:
30 second AMRAP Deadlift (75%-100% of BodyWeight)
Rest 30 seconds
30 second AMRAP Ring Dips
Rest 30 seconds
*Pup
4 rounds of:
30 second AMRAP Deadlift (50%-75% of BodyWeight)
Rest 30 seconds
30 second AMRAP P-Bar Dips or Push Ups
Rest 30 seconds

CashOut:
Spend 10-15 minutes on Lower Body Mobility
– Hip Flexors
– Glutes
– Hamstrings

STRENGTH

L1: Class Warm-Up.
A. 4 sets of:
Back Squat
*Set 1 x 3 @ 5 RPE
*Set 2 x 3 @ 6 RPE
*Set 3 x 3 @ 7 RPE
*Set 4 x 3 @ 8 RPE
Rest 2 minutes between

B. 3 rounds for time:
30 second AMRAP KB Swings (1.5/1pd)
Rest 30 seconds
30 second AMRAP Push Ups
Rest 30 seconds

L2: Self led Warm-Up.
A. Every 2 minutes x 5 sets
Snatch
* Sets 1-2 x 2 @ 75%
* Sets 3-4 x 1 @ 80%
* Set 5 x 1 @ 85%

B. Every 2 minutes x 4 sets
Back Squat x 3
*Set 1 @ 75% of 1RM
*Set 2-3 @ 80%
*Set 4 @ 85%

C. 2 sets
20 Front Rack Lunges (95/65)
Rest 2 minutes
*Alt Reverse Steps

L3: Self led Warm-Up.
A. Every 2 minutes x 6 sets
Snatch
* Sets 1-3 x 3 @ 80%
* Sets 4-5 x 2 @ 85%
* Set 6 x 1+1 @ 90%

B. Every 2 minutes x 5 sets
Back Squat
*Start at 70-75% of 1RM
*Build to a 3RM over 5 sets.

C. Every 3 minutes x 3 sets
20 Front Rack Lunges (115/85)
*Alt Reverse Steps

2-A-DAY

L2:
3 rounds for time:
400m run
20 KB Swings (1.5/1pd)
10 Burpees

L3:
3 rounds for time of:
400m run
20 KB Swings (2/1.5pd)
10 Burpees

 

Tuesday June 14th

– Midday 3.0 from 10:30am-12:30pm

Skill:
Every 2 mins x 5 sets
Hang Power Clean – Build to a Heavy 1RM for the Day

WOD

For time:
21.15.9
Hang Squat Cleans (115/85)
CTB Pull Ups

*Pack
21.15.9
Hang Squat Cleans (95/65)
Pull Ups
*Pup
21.15.9
Hang Power Cleans (Scale as needed)
Banded Pull Ups or Ring Rows

STRENGTH

L1: Class Warm-Up.
A. 4 sets of:
Clean + Jerk
*Set 1 x 2+2 @ 5 RPE
*Set 2 x 2+1 @ 6 RPE
*Set 3 x 1+1 @ 7 RPE
*Set 4 x 1+1 @ 8 RPE
Rest 2 minutes between

B. For time:
15.12.9
Hang Power Cleans (95/65)
CTB Pull Ups

L2: Self led Warm-Up.
A. Every 2 minutes x 5 sets
Clean + Jerk
* Sets 1-2 x 2+1 @ 75%
* Sets 3-4 x 1+1 @ 80%
* Set 5 x 1+1 @ 85%

B. 3 sets of:
Push Press x 5
Rest 30 seconds
RDL x 10 reps
Rets 90 seconds
*75% of 1RM P.Press
*P.Press weight for RDL’s

C. 3 sets of:
Wtd Plank Holds x 45-60s
Rest 1 minute

L3: Self led Warm-Up.
A. Every 2 minutes x 6 sets
Clean + Jerk
* Sets 1-3 x 2+1 @ 80%
* Sets 4-5 x 1+1 @ 85%
* Set 6 x 1+1 @ 90%

B. 4 sets of:
Push Press x 5
Rest 30 seconds
RDL x 10 reps
Rets 90 seconds
*80% of 1RM P.Press
*P.Press weight for RDL’s

C. 4 sets of:
KB Wtd Plank Holds x 45-60s
Rest 1 minute
*24/16kg

2-A-DAY

L2:
3 rounds for time:
15.12.9
Calorie Row

*Rnd 1 – Shoulder Press (95/65)
*Rnd 2 – Strict Ring Dips
*Rnd 3 – HR Push Ups (Feet on 45lb Plate)

L3:
3 rounds for time:
21.15.9
Calorie Row

*Rnd 1 – Strict HSPU
*Rnd 2 – Strict Ring Dips
*Rnd 3 – HR Push Ups (Feet on 45lb Plate)

 

Monday June 13th

– Midday 3.o from 10:30am-12:30pm

WOD

Every 2 mins x 4 sets
Shoulder Press x 1 rep
*Build to a Max for the day.

Every 2 mins x 4 sets
Push Press x 3 reps
*Build to a 3RM for the day.

Every 2 mins x 4 sets
Push Jerk x 5 reps
*Build to a 5RM for the day.

*Pack
Same as Rx
*Pup
Shoulder Press x 3 reps – Same weight for all sets
Push Press x 3 reps – Same weight for all sets
Push Jerk x 5 reps – Same weight for all sets

CashOut:
2-3 sets of:
Banded Lat Pull Down x 15-25 reps
Banded Pull Aparts x 15-25 reps
Banded Tricep Push Downs x 15-25 reps
Hollow Rocks x 15-25 reps
Rest 1 minute b/t exercises

STRENGTH

L1: Do the Class.

L2: Self led Warm-Up.
A. Every 2 minutes x 4 sets
Power Snatch
*Set 1 @ 65% x 3
*Set 2 @ 70% x 3
*Sets 3-4 @ 75% x 3

B. Every 2 minutes x 4 sets
OH Squats
*Set 1 @ 65% x 3 of 1RM
*Set 2 @ 70% x 3
*Sets 3-4 @ 75% x 3

C. 3 sets of:
Wtd Pull Ups x 3
Rest 30 seconds
TTB x 10 reps
Rest 90 seconds

L3: Self led Warm-Up.
A. Every 2 minutes x 4 sets
Power Snatch x 3 TnG
*Start at 70-75% of 1RM
*Build to a 3RM over 4 sets.

B. Every 2 minutes x 4 sets
Power Snatch + OH Sq x 5
*75-80% of today’s 3RM

C. 5 sets of:
Wtd Pull Ups x 3
Rest 30 seconds
GHD Sit Ups x 10-12
Rest 90 seconds
*Build to a 3RM Weighted Pull Up.

2-A-DAY

L2:
For time:
15.12.9
Hang Squat Cleans (95/65)
CTB Pull Ups

L3:
For time:
21.15.9
Hang Squat Cleans (115/85)
CTB Pull Ups

 

Saturday June 11th

– Midday 3.0 from 9:00am-11:30am
– No #CDP

WOD

For time:
150 Dbl-Unders
50 Sq Snatch (135/95)
150 Dbl-Unders

*Pack
100 Dbl-Unders
35 Sq Snatch (95/65)
100 Dbl-Unders
*Pup
50 Dbl-Unders or 200 Skips
25 Power Snatch (Scale as needed)
50 Dbl-Unders or 200 Skips

STRENGTH

L1: Do the Class.

L2: Self led Warm-Up.
A. Every 2 minutes x 5 sets
Clean
*Set 1 @ 65% x 3
*Set 2 @ 70% x 3
*Sets 3-5 @ 75% x 3

B. 3 sets of:
Clean Pulls x 3
Rest 2 minutes
*90% of 1RM

C. Every 2 minutes x 3 sets
Front Squat
*Set 1 @ 65% x 4
*Set 2 @ 70% x 4
*Set 3 @ 75% x 4

L3: Self led Warm-Up.
A. Every 2 minutes x 5 sets
2s Pause Clean (BTK)
*Set 1 @ 65% x 3
*Set 2 @ 70% x 3
*Set 3 @ 75% x 3
*Sets 4-5 @ 80% x 3

B. 4 sets of:
Clean Pulls x 3
Rest 2 minutes
*100% of 1RM

C. Every 2 minutes x 3 sets
Front Squat
*Set 1 @ 70% x 4
*Set 2 @ 75% x 4
*Set 3 @ 80% x 4

 2-A-DAY

Rest Day

Friday June 10th

– No Midday 3.0

For time:
5k run

*Pack
2k-5k run
*Pup
1 Mile-2k run

— Alt —

AMRAP in 25 minutes
100m run
10 Burpees
200m run
20/15 Cal row
400m run
40 Walking Lunges

*Pack
AMRAP in 20 minutes
100m run
10 Burpees
200m run
15/10 Cal row
400m run
30 Walking Lunges
*Pup
AMRAP in 15 minutes
100m run
10 Burpees
200m run
10 Cal row
400m run
20 Walking Lunges

STRENGTH

L1: Class Warm-Up.
A. 4 sets of:
P.Clean + Hang P.Clean
*Set 1 x 2+2 @ 5 RPE
*Set 2 x 2+1 @ 6 RPE
*Set 3 x 1+1 @ 7 RPE
*Set 4 x 1+1 @ 8 RPE
Rest 2 minutes between

B. AMRAP in 15 minutes
100m run
10 Burpees
200m run
15 Wall Balls (20/14)
400m run
30 Walking Lunges

L2: Self led Warm-Up.
A. Every 2 minutes x 4 sets
Push Jerk
*Set 1 @ 65% x 3 of Split Jerk
*Set 2 @ 70% x 3
*Sets 3-4 @ 75% x 3

B. Every 2 minutes x 4 sets
Power Cleans
*Set 1 @ 65% x 3
*Set 2 @ 70% x 3
*Sets 3-4 @ 75% x 3

C. For time:
100 Dbl-Unders
30 Power Snatch (95/65)
100 Dbl-Unders

L3: Self led Warm-Up.
A. Every 2 minutes x 5 sets
Push Jerk x 3RM
*Start at 65-70% of 1RM Split Jerk
*Build to a 3RM over 5 sets.

B. Every 2 minutes x 4 sets
Power Cleans x 3 TnG
*Start at 70-75% of 1RM
*Build to a 3RM over 4 sets.

C. For time:
150 Dbl-Unders
50 Sq Snatch (135/95)
150 Dbl-Unders

2-A-DAY

A. 3 sets of
“Taksnaps Shoulders”
12 DB Lateral Raises
12 DB Front Raises
12 Bentover DB Lateral Raises
12 Bentover DB Kickbacks
12 DB Bicep Curls
12 DB Shoulder Press
Rest 90 seconds

B. EMOM x 8 minutes
Min 1: 30s DB Hollow Hold
Min 2: Oblique Bends x 10/Side

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